Operation Bare Food

Are you ready to have your life transformed?

Meet the leaders

For the next six weeks these four people will engage in a programme that will change the way they think about food, exercise and, most importantly, themselves...

Sandra

Chelene

Michael

Claire

What is Operation Bare Food?

Operation Bare Food is a new programme from us – the people behind the north east’s premier healthy eating café. We’re searching for four leaders who are going to have their lives transformed by following practicing healthy eating and spending a lot of time exercising.

But this is the good part – we want you join in! Starting today, every week we’ll be sharing each week’s shopping list, meal and exercise plan so you can follow along too!

Rinse the chickpeas in cold water and tip into the food processor. Add the tahini, crushed garlic, salt, lemon juice and 3-4 tablespoons of the reserved liquid from the chickpeas. Turn on the food processor and slowly pour in the oil while it runs.
When the mixture is fully combined and smooth, tip it into a serving dish. Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

Here’s your shopping list…

Fresh produce

Chicken

Beef

Turkey mince

Cod fillets

Eggs

Halloumi cheese

Plain yogurt

Parma ham

Storecupboard goods

Almonds

Oatcakes

Brown rice

Oats

Pumpkin seeds

Olive oil

Ground flaxseed

Rye bread

Coconut oil

Tinned tuna

Cinnamon

Tahini

Chickpeas

Cumin

Paprika

Vegetables and fruits

Asparagus

Sweet potato

A mixed of salad leaves

Butternut squash

Cucumber

Green beans

Onions

Peppers

Garlic

Broccoli

Tomatoes

Cucumber

Spinach

Avocado

Pears

Bananas

Melon

Granny Smith apples

Mandarin oranges

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Alternating forward lunges

Push ups

Star jumps

Tricep dips

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Crunches

Leg raises

Bicycles

Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Strides

Squats

Punches

Burpees

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Crunches

Leg raises

Bicycles

Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Static lunge with overhead tricep extensions

High knees on the spot

Mountain climbers

Jump squats

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Place oatmeal, oat flour, baking powder, and cinnamon in a large bowl. Mix. Then, add in all of the wet ingredients, minus the coconut oil and mix. Add melted coconut oil and mix again. Add about ¾ cup blueberries into the mixture and leave the rest to sprinkle on top.
Spray a baking dish with coconut oil spray. Then, slice a whole banana and cover the bottom of the dish with it. On top of the banana, pour on oat mixture. Then, top with more sliced banana, blueberries, and raspberries.
Bake at 180º for 40 minutes or until it’s baked all the way through and is firm like muffin.

Heat grill at its highest setting. Heat 2 tbsp of oil in large frying pan over medium to high heat and gently fry the sweet potato for about 10-15 minutes or until tender and golden all over. Remove from heat.
Break eggs into a bowl, add the remaining tbsp oil and whisk. Crumble the feta into eggs and stir in the parmesan if using. Season with pepper.
Return the sweet potatoes to the heat and add the spinach to the pan in handfuls stirring through each time until just wilting. Pour over the egg mixture, stir quickly to distribute ingredients evenly and cook undisturbed for 5/10 mins or until eggs start to set. Place pan under grill until eggs are golden and cooked throughout.
Serve warm or at room temp for brunch, dinner or lunch. No need to add salt as feta is salty enough.

Place the lentils in a pan and cover with double the amount of water. Add the bouillon powder. Bring to the boil then cover and simmer for 20-25 minutes until the lentils are al dente, adding the leeks to the pan halfway through cooking. The lentils will absorb most of the liquid during cooking.

Put the salmon in a steamer pan and steam for about 15 minutes or until cooked – the flesh should flake easily when pressed. If you don’t have a steamer, put the fish in a shallow pan, cover with water and simmer gently until the flesh flakes when pressed.

Stir the tomato puree into the lentil mixture along with a splash of water and a squeeze of lemon to loosen the consistency and produce a thick stew.

Either serve the salmon on a bed of stew and scatter the pesto over the top or fold the pesto mixture into the stew before topping with the fish. Sprinkle with freshly ground black pepper.

Heat the oil in a large saucepan and cook the onion for 2-3 minutes until beginning to soften. Add courgettes, carrots and chilli and cook for 5 minutes more, stirring until softened and beginning to turn golden. Add tomatoes and cook for 5 minutes, stirring until softened. Add stock and beans, then season well to taste. Bring to the boil, cover, then reduce the heat and simmer for 20 minutes, stirring occasionally. Add the coriander and cook for a further 5 minutes, then serve.

Here is your Shopping List…

Fresh Produce

Chicken

Salmon fillets

Smoked salmon

Eggs

Halloumi cheese

Feta cheese

Parmesan cheese

Hummus

Almond butter

Cashew butter

Sourdough bread

Natural yogurt

Olives

Pate

Storecupboard Goods

Porridge oats

Quinoa flakes

Rye crispbread

Brown rice

Walnuts

Almonds

Sunflower seeds

Pumpkin seeds

Tinned tuna

Oatcakes

Olive oil

Cacao nibs

Vegetable bouillon

Puy lentils

Tinned tomatoes

Soy sauce

Sesame oil

Honey

Chickpeas

Red kidney beans

Tomato puree

Vegetables and Fruits

Sweet potatoes

Baby potatoes

Carrots

Rocket

Variety of salad leaves

Radishes

Spring onion

Cucumber

Celery

Leeks

Onions

Courgettes

Coloured bell peppers

Chilli peppers

Garlic

Peas

Broccoli

Kale

Tomatoes

Cauliflower

Baby leaf spinach

Mushrooms

Avocado

Fresh and frozen berries

Apples

Pears

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Alternating forward lunges

Push ups

Star jumps

Tricep dips

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Crunches

Leg raises

Bicycles

Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Strides

Squats

Punches

Burpees

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Crunches

Leg raises

Bicycles

Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

Warm up with a 5-minute jog on the spot

Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:

Static lunge with overhead tricep extensions

High knees on the spot

Mountain climbers

Jump squats

After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:

Heat the olive oil in a frying pan.
Sauté the onion until golden. Add the tomatoes, scallions, and chilli and cook gently for 5-6 minutes. Then add the garlic and cumin. Season.
Break an egg in each quarter of the pan.
Continue cooking until the eggs are done.
Sprinkle with the chopped coriander

Cover the fish with water in a shallow pan. Heat gently and poach for about 8-10 minutes. Remove the fish and flake.
Boil the rice in the poaching water left in the pan according to the instructions on the pack. You may need to add extra water. Drain the rice, stir in the fish, yogurt, green pepper, onion, parsley and mix well.
Heat gently, stirring all the time.
Season with pepper and serve garnished with lemon.

Cook the mince in a large frying pan until it starts to turn brown. Set aside.
Heat the oil in a separate pan and fry the onion, garlic and pepper for a couple of minutes.
Add the cumin, chilli powder and chilli flakes to the pan with the vegetables and cook for 10 minutes or so.
Add the mushrooms to the pan and cook for a further 5 minutes until soft.
Add the mince together with the chopped tomatoes, tomato purée, bouillon powder and kidney beans. Cover and simmer for 10 to 15 minutes, until the vegetables are soft and the flavours have mingled. Season with black pepper.

Mackerel PateBlend together about 50g of smoked mackerel fillets with 75g some organic plain live yogurt, a tablespoon of lemon juice, grated lemon rind and black pepper to taste.

The Bare Food Company

Since we opened our doors in September 2015, one word has been at the heart of all our food – healthy. This will continue as we strive to bring you food that doesn’t only taste good, but is good for you too.

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